Category Archives: fitness

Laundry Bag Exercises, a Unique Fitness Method

Goeller Laundry Bag Exercises…   If you want to workout and do not have weights, use whatever you have!  Working out with a laundry bag is definitely unique, effective, and fun. This is a full-body workout with exercises for every major muscle group. If you follow along, Karen only does a few reps of each exercise. Do the entire workout to learn the exercises and then repeat it with a higher number of reps so that you are getting more reps in than what is shown here. Exercises for legs, back, chest, arms, shoulders, and core. For more of Karen Goeller’s unique exercise methods check out www.LegsPlus.com  and  www.SwingWorkouts.com.

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Gymnastics Conditioning at Home

Many competitive gymnasts are looking to stay in shape during gymnastics club closures due to this COVID-19 virus. That’s great! Just be sure the home program has effective and appropriate exercises.

Many of the drills and conditioning exercises in these books can be done at home. They are easy to read and simple illustrations help. The Gymnastics Drills and Conditioning book has exercises for press handstand, dance drills and conditioning, uneven bars drills and conditioning, vaulting drills, and running drills. www.GymnasticsDrills.com

The Handstand Drills and Conditioning Book has core strength as well as upper body strength and handstand shape.  www.HandstandDrills.com

And if the gymnast has a swing set in their backyard Swing Set Fitness would be very effective for core and conditioning specific to uneven bars. There are three books with swing exercises. The Swing Workouts book has over ten effective workouts. www.SwingWorkouts.com

And finally to keep good general strength gymnasts can use the Legs Plus Workouts. The Legs Plus workouts do involve using light weights and a medicine ball.  www.LegsPlus.com

With any home program, the gymnast must be mature enough to focus and follow written instructions. It is preferred the parent read along with the gymnast and be sure the gymnast remains focused during each exercise.

And please remember, with any movement injury is possible. You and your child are responsible for your own personal safety.

Please do not hesitate to contact me with any questions.

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#gymnastics #gymnasticsdrills #gymnasticsconditioning #gymnasticsathome #gymnasticsstrength #gymnasticstraining

Short Script: MISSY’S VOICE, by Karen Goeller

via Short Script: MISSY’S VOICE, by Karen Goeller

Not Everyone Does the Keto Diet

Not everyone follows the keto diet.

oatmealSomeone asked what I eat for breakfast. I responded honestly, “oatmeal with blueberries, or honey & flax, or gogi berries, or banana…”

Her response, “oats and honey are not good for keto.”

Ummm, not everyone follows that extreme and dangerous diet. I told her it is not a good idea and found her some info on the DANGERS of KETO.

My exact response was, “Keto is not good. Anything extreme is NOT GOOD!!! Just eat HEALTHY FOODS and stop the extreme stuff.”

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause eating disorders. Keto is not safe for people with any conditions involving their pancreas, liver, thyroid or gallbladder.

With such a low carbohydrate keto diet, you likely restricting grains, beans, dairy, fruit, and vegetables, If you eliminate entire groups of food you could end up with a nutritional deficiency. You may end up being low on B-vitamins, calcium, potassium, and vitamin C.

And yes, I also let her know that I’ve been teaching people about health and fitness since the 1980’s.

Here are a few articles on the dangers of the keto diet…

https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks

https://www.thedailymeal.com/healthy-eating/hidden-dangers-keto-diet/slide-11

https://www.moms.com/turns-out-the-keto-diet-is-seriously-unhealthy/

https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/

Just eat a wide variety of fruit and vegetables, some carbs, and some protein. That means, buy most of your food from the produce department including the potatoes,  as well as some foods from the meat department.

 

 

Happy Holidays!

Just a quick note to say enjoy I hope your holiday season…

Spend time with friends and family, enjoy the colorful lights and decorations, or just relax with your time off from work. No matter how you choose to spend this time, I hope you enjoy it.

Yes, I do have many products and services that would be nice gifts. Here are some links in case you are looking for gifts.

www.PortersGifts.com (Sports and Fitness gifts and apparel.)

www.GymnasticsTees.com (Gymnastics gifts and apparel)

www.amazon.com/author/karengoeller (Sports, fitness, and inspirational books, journals, and coloring book)

www.GymnasticsBooks.com (Gymnastics books, journal, coloring book)

www.GymnasticsJournals.com (The most useful gymnastics journal)

www.GymnasticsDrills.com (Gymnastics drills and conditioning exercises)

www.HandstandBook.com (Handstand drills and conditioning exercises)

www.LegsPlus.com (legs Plus workouts, exercise every major muscle group within a quick, effective workout.)

www.SwingSetFitness.com (Exercise outdoors with a playground swing. Quick and very effective.)

www.SwingWorkouts.com (Workouts using a playground swing. Have a blastr getting in shape!)

www.LymphedemaBook.com (You’ll be inspired when you see how I went from bed-ridden cancer patient to who I am now. A cancer diagnosis and life afterwards.)

The Box Jump, NOT for Gymnastics

The Box Jump… Not for Gymnastics
By Karen Goeller, CSCS

So as a gymnastics coach of 40 years and a CSCS, I’ve spent a lot of time studying injury prevention and sports science. I really specialize in conditioning gymnasts. It’s what I love to do.

Anyway, there are a few useless fitness exercises that I am seeing gymnastics coaches assign to their gymnasts. These exercises bother me because they are not sport-specific, so the gymnast could be spending their time more wisely in order to help their gymnastics performance. The other thing is, many times, they are not being performed with the correct technique. That can cause injury over time.

One of the exercises that really bothers me when I see a gymnast doing it is the box jump. A box placed at hip or chest height and asking the gymnast to jump up to the box. It bothers me because gymnasts do not have to jump that high. For a split jump or straddle jump, they really only need to jump 8-12 inches off the floor. That’s not difficult for most gymnasts.

The other reason I do not like the box jump for gymnasts is because when they land on the box or mat stack they are landing with improper mechanics, poor technique. Many are landing with their buttocks touching their heels. And many are landing with their knees falling in towards one another. Both can cause a good amount of damage over time to the knees, hips, and ankles. We all know that the proper landing technique is with the knees in line with the middle two toes and hip, not swaying in towards one another. A proper dismount landing is with this alignment and no lower than a squat. Why would you train a deep squat? Landing technique is now in the safety certification, finally!

You can do many more sport-specific drills and leg conditioning exercises such as the step-up-knee-lift, the step-down, and lunge walks. The step-up-knee-lift is a running drill as well as a strength exercise.  The step-down is great for the quadriceps and the push for a back handspring. The lunge walks are very specific for gymnasts too. The forward is specific to the push for a round-off or front handspring. The backward lunge walk is specific to the take-off or jump for a back handspring. Again, it is imperative that the athlete keeps the knee in line with the middle toes and hips.

The other reason I do not like the box jump is because it is not at all sport-specific. Gymnasts do not have to jump up to chest height for any skill. They do not have to jump that high for their dance jumps such as split jumps or straddle jumps. And when they are tumbling, doing something such as a double-back, they are not actually jumping as they would for a box jump. They are actually rebounding. There is a big difference between jumping and rebounding. Coming out of a back-handspring and going into a double back there is no actual jump. The set/lift requires the gymnast to stay tight, not jump. That is very different from a jump and that requires very specific conditioning.  So, if a gymnast needs more height for tumbling, they must train body-tightness, rebounding, and better tumbling technique, NOT the box jump. Plyometrics should also be done once a week for rebounding technique and lower leg speed.

I hope this helped.

Karen Goeller, CSCS
www.KarenGoeller.com
www.GymnasticsDrills.com


Benefits of Home Gyms and Fitness Clubs

Benefits of Home Gyms and Fitness Clubs…
Karen Goeller, CSCS

As a fitness trainer and coach for many years, I’ve used both. Each has benefits.

The home gym is nice and private. You can workout in your pajamas, listen to your own music, and even do those crazy exercises you might not want to do in front of others.

You can use your home gym whenever you want, your home gym is open 24-7. That’s great for those who like to workout early in the morning or really late at night.

In your own gym you can stay very focused on your workout without interruption. That’s great for intense workouts or those who are distracted easily. The more intense the workout, the more effective it could be.

There is never a wait for equipment. You can use what you want, when you want. You can go smoothly from one exercise to the next without a long wait for equipment. That helps keep your workout moving along and increases your chance for good results.

And finally, you can shower in your own shower right after your workout, no need to bring a large bag with a bunch of toiletries along with a change of clothes. And no need to worry about all the extra germs that may linger in public showers.

A fitness club is usually more well-equipped than a home gym. That gives you a better chance to perform a variety of exercises. Performing a variety of exercises can lead to a more well-rounded program for better results.

There are a variety of people performing a variety of exercises at fitness clubs. It could be a good way to learn new exercises as long as the person you are watching is performing the exercise with good technique.

There are often classes, actually, a variety of classes. Classes are great for beginners who want guidance, workout routines, or more variety with their exercise program. Classes can be social too.

There are often many fitness trainers in clubs with varying styles of training and knowledge. Members looking to learn new exercises or in need of training can find one in a fitness club. And fitness trainers can help you learn how to adjust or use some of the equipment.

The other members at a fitness club may also be able to help adjust equipment or spot if necessary. Many long-time members already know how to use the equipment or spot each other for an exercise if necessary.

And finally, working out in a fitness club can be social. Where there are people, there can be friends to be made!
So, whichever you choose, home workouts or the local fitness club, good luck reaching your fitness goals.

Listen to all of Karen’s Quick podcasts here, https://karengoeller.wordpress.com/karen-goeller-podcasts/
Please share the podcast page and click the LIKE button on the blog posts and pages.

By Karen Goeller, CSCS
http://www.KarenGoeller.com
http://www.Amazon.com/author/karengoeller

Bronchitis… And My Soup

Bronchitis… Its day 4 and my lungs are tired.

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Simmered 30 min between each photo.

So you know what I did earlier today? I went to the farmers market and bought the ingredients to make soup. Yup, my soup usually opens my lungs up nicely. For some reason, I went through the winter without making a batch and now look what happened. I usually eat at least one serving a week or more when I start to wheeze and within a few hours, my breathing is restored to normal. (I’m not making any guarantees this will change your health or that this soup is medicinal.) So what’s in my soup?

Kale, Spinach, Broccoli, Green Beans, Carrots, Celery, Red Potatoes, Garbonzo Beans (Chick Peas), All-Natural Chicken

Many of these ingredients have multiple health benefits alone, but when you combine them the benefits are even greater. It’s kind of like double dosing on the good stuff!

Yes, you can pop a vitamin daily, but getting nutrients from food seems so much better. The nutrients are likely absorbed easier when they come from food, therefore, more beneficial. Use vitamins as a supplement, not as your main method of maintaining your health.

So go out there and take care of your health… Getting through the day is much easier when you feel good!

Click here to listen to all of my Quick Podcasts.

Too Much Protein for Kids

Too Much Protein, Kids

So I got a text yesterday from a parent, “should I start my daughter on protein shakes?” Take a guess what my two-word response was… “Absolutely NOT.”

clipart-protein-powderI did elaborate after that and I did send her links to articles on why you should not give kids too much protein.

First of all, if your child eats, they are likely getting enough protein. Did you know there is protein in kale, peas, and some other vegetables? And there is protein in dairy, beans, nuts, oatmeal, and some breads?

Too much protein can cause damage to the body. It can lead to dehydration, loss of calcium, kidney stones, and even kidney dysfunction. Some protein foods have high nitrogen which makes the kidneys work harder to rid the body of the nitrogen through the urine. This can place stress on the kidneys. If the excess protein causes the body to reduce the calcium, that can affect bones and muscle contraction. Did you know that your muscles store calcium which is needed for every muscle contraction? That could make training for a sport very difficult.

So, why would you want to give your child excess amounts of protein? Yes, we all need protein, but too much of a good thing can actually be bad.

Google “too much protein for kids” and check out some of the articles.

Children ages 1 to 3 require 13g of protein per day.
Children ages 4 to 8 need 19g of protein every day.
Children ages 9 to 13 need about 34g every day.
Females 14 to 18 need 46g of protein every day.
Males 14-18 need 52g of protein every day.
Adults need about 0.7-0.8g per kg of bodyweight.
Elite athletes need about 1g per kg of bodyweight.

www.BestSportsConditioning.com

Listen to all of Karen’s Quick podcasts here, https://karengoeller.wordpress.com/karen-goeller-podcasts/

Please share the podcast page and click the LIKE button on the blog posts and pages.

Always Happy in the Gym

Always happy in the gym… here I just finished helping a gymnast get stronger. Check out my training pages, Sports Conditioning,  Gymnastics Training, and Gymnastics Consultant.

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